We know turmeric for its sunshine yellow coloring and its association with Indian and Spanish-inspired dishes, but it's also full of nutrition and health benefits, too.
"Turmeric's main active component is curcumin," Mia Syn, RD of Nutrition by Mia says. "Curcumin has anti-inflammatory properties, and it's been linked to helping exercise-induced inflammation and muscle soreness, arthritic pain and other inflammatory conditions." It's also what gives this spice that golden glow we all know and love.
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The anti-inflammatory properties of turmeric have been linked with a lower risk of conditions like heart disease, Alzheimer's and even cancer, according to an April 2020 review in Mini-Reviews in Medicinal Chemistry. Not to mention, it's been linked to improving dental health by reducing inflammation on the gums and teeth when used as an oral rinse, per January 2017 research in the International Journal of Oral Care & Research.
Ahead, we rounded up 12 tasty turmeric-infused breakfast recipes that are ideal if you're looking to control inflammation.
1. Cozy Turmeric Porridge
"Steel-cut oats add a chewier texture and nuttier flavor to this porridge recipe than traditional rolled oats," Syn says. And they also offer more protein and fiber, too.
Get the Cozy Turmeric Porridge recipe and nutrition info from Minimalist Baker.
2. Turmeric Citrus Sunshine Smoothie
If you're not eating enough fruit in your diet, Syn says this recipe is a great option. "You can also add in a handful of mild-tasting veggies like cauliflower or spinach to sneak in a serving of vegetables without affecting the taste."
Get the Turmeric Citrus Sunshine Smoothie recipe and nutrition info here.
3. Mango Turmeric Chia Pudding
Chia seeds not only help create the perfect consistency for this pudding, but they're also full of nutrients like fiber and healthy fats, Syn says.
Get the Mango Turmeric Chia Pudding recipe and nutrition info from Lively Table.
4. Masala Omelet
Eggs are a great way to start off your morning because they're loaded with protein. "To lower the total and saturated fat of this recipe without changing the protein significantly, replace half of the eggs with egg whites," Syn suggests.
Get the Masala Omelet recipe and nutrition info here.
5. Meatless Mexican-Inspired Breakfast Wrap
Tofu is a great protein source for this dish because it takes on the flavor of turmeric very nicely. If you're looking to keep sodium low, opt for no-salt-added canned beans, Syn says.
Get the Meatless Mexican-Inspired Breakfast Wrap recipe and nutrition info here.
6. Savory Vegetable Muffins
"Chickpea flour adds more plant protein and fiber to this recipe than traditional flour," Syn says. And the addition of nutritional yeast gives a cheesy flavor without adding dairy.
Get the Savory Vegetable Muffins recipe and nutrition info from Ela Vegan.
7. Southwest Tofu Scramble
To add even more nutritional value to this recipe, Syn recommends loading up on veggies. "This recipe can be customized with whatever vegetables you have on hand for a a protein and fiber-packed breakfast."
Get the Southwest Tofu Scramble recipe and nutrition info from Short Girl Tall Order.
8. Golden Glow Turmeric Flourless Muffins
"If you want to make this recipe naturally gluten-free, opt for almond flour," Syn suggests. "Or for a lower-fat, high-fiber version, use oat flour."
Get the Golden Glow Turmeric Flourless Muffins recipe and nutrition info from Real Food-Whole Life.
9. Turmeric Oven-Scrambled Eggs
This recipe is great for breakfast meal-prep. To make it a well-balanced meal, consider adding a handful of spinach and serving with a side of fruit or a piece of whole-grain toast.
Get the Turmeric Oven-Scrambled Eggs recipe and nutrition info from Cotter Crunch.
10. Grapefruit, Ginger and Turmeric Smoothie
"Because apples and grapefruit add natural sweetness, omitting ingredients like honey and vanilla Greek yogurt may not compromise the flavor, but can save you a significant amount of empty calories from added sugar," Syn warns.
Get the Grapefruit, Ginger and Turmeric Smoothie recipe and nutrition info here.
11. Golden Milk Chia Pudding
"This recipe calls for an 8:1 ratio of full-fat coconut milk to unsweetened dairy-free milk," Syn says. "While full-fat coconut milk creates a thick texture, using a higher ratio of unsweetened diary-free milk will significantly lower the total fat to make it a more heart-friendly recipe."
Get the Golden Milk Chia Pudding recipe and nutrition info from Wholesomelicious.
12. Turmeric Golden Milk Oatmeal
If you're looking to add protein to this recipe, opt for low-fat dairy milk, Syn says. "It offers 8 grams of complete protein per cup plus 12 essential vitamins and minerals including calcium, vitamin D, riboflavin and potassium."
Get the Turmeric Golden Milk Oatmeal recipe and nutrition info from Lively Table.